Designing Resistance Training Programs: Principles, Individualization, and Benefits

1. chapter7 chapter 7 Designing Resistance Training Programs Author name here for Edited books

2. Objectives • Apply basic training principles to resistance training programs • Individualize resistance training programs to optimize development of strength, muscular endurance, muscle power, or muscle size • Design introductory as well as advanced resistance training programs • Delineate outcomes and health benefits derived from resistance training • Understand the cause of delayed-onset muscle soreness and how it can be prevented

3. Benefits of Resistance Training • Resistance training is a systematic program of exercise for development of the muscular system for clients of various ages and interests: • Strength • Endurance • Bone integrity • Reduction in number of falls

4. Types of Resistance Training • Isometric—static • Dynamic • Concentric • Eccentric • Isokinetic

5. Isometric Training • Older style of training requiring no special equipment • Requires holding submaximal contraction at specific joint angle (no change in joint angle) • Used in rehabilitative settings • Benefit is limited to the specific joint angles • Contraindications • Coronary patients • Patients with hypertension

6. Dynamic Training • Appropriate for all ages, both sexes • Involves concentric and eccentric contractions using variable or constant resistance • Full range of motion • Basic concepts: • Intensity (percentage of 1RM) • Repetitions • Sets • Training volume • Sequence of exercises

7. Concepts of Dynamic Training • Intensity: inversely related to number of repetitions (reps) • Set: specific number of reps for given exercise • Training volume: total weight lifted in exercise session • Weight lifted x number of reps x sets

8. Goals for Dynamic Training • Client’s goals and experience level drive resistance training program • Endurance: low weight, high reps (15-25 repetitions maximum) • Strength: high weight, low reps (8-12 repetitions maximum) • Novice lifter • Intermediate • Advanced lifter

9. Intensity • Mean optimal intensity for strength: 60% to 100% 1RM • Can generally perform 1 to 12 repetitions at these intensities • Modify based on experience level: • Novice lifter: 60% to 70% 1RM • Intermediate lifter: 70% to 85% 1RM • Advanced lifter: 80% to 100% 1RM • Must vary to continue improvement

10. Sets • Target client’s goals • 1 or 2 sets: good for children, older adults • 2 to 4 sets: good for novice and intermediate lifters • Single sets: shorter programs, increased adherence, but not recommended by many • Multiple sets: longer programs, increased training stimulus

11. Frequency • Consider client’s experience level • Novice: 3 days a week • Healthy population: 2 or 3 nonconsecutive days a week • Advanced lifters: 4 to 6 sessions a week; split routines • For maximum strength: at least 2 times a week per muscle group • Rest muscle group 48 hours between workouts

12. Volume • Must manipulate sets, reps, weight, number of exercises per muscle group throughout program to continue improvement and adaptation • Adjustments prevent plateaus

13. Sequence of Exercises • Perform multi-joint exercises before single-joint exercise. • Allow muscle recovery; successive exercises should not involve the same muscle group. • Include at least one exercise per major muscle group. • Balance agonist, antagonist , and contralateral exercises.

14. Dynamic Training Methods • Set variations: • Multiple sets: designated sets (usually 3) per exercise or one set of 3 exercises targeting muscle group • Pyramiding sets: • Start with a set of lighter weight and higher reps • Subsequent sets progressively increase weight and decrease reps • Target total of 6 sets • Usually a technique for experienced weightlifters and bodybuilders (continued)

15. Dynamic Training Methods (continued) • Variations in number and order of exercises: • Large muscle groups before smaller muscle groups • Smaller muscle groups before larger ones • Different exercise interspersed between multiple sets for single muscle group • Compound sets: 2 consecutive sets for single muscle group • Tri sets: 3 consecutive sets for single muscle group • Super sets: consecutive and immediate alternation of sets between agonist and antagonist (continued)

16. Dynamic Training Methods (continued) • Variations in frequency: • Typically 3 days a week with one day rest between each session • Split routines: used for those performing 4 to 6 sessions a week; target different muscle groups on consecutive days (continued)

17. Dynamic Training Methods (continued) • Periodization • Systematic variation of intensity and volume • Goal 1: maximize gains in strength, power, endurance, and hypertrophy • Goal 2: reduce likelihood of injury and overtraining • Rest periods between sets and exercises related to intensity • Three common models: linear, reverse linear, undulating

18. Linear Periodization (LP) • Macrocycles: cover 9- to 12-month intervals • Mesocycles: 3- to 4-month intervals that comprise macrocycles • Microcycles: 1- to 4-week intervals that comprise mesocycles • Within and between cycles, training intensity increases as training volume decreases.

19. Reverse Linear Periodization (RLP) • Reverse sequence of LP • Within and between cycles, training intensity decreases as training volume increases

20. Undulating Periodization (UP) • Considerably shorter intervals as compared to LP and RLP programs • Frequent changes in training stimulus • No chance for plateaus • Nearly constant adaptations required by muscles • Excellent for increasing exercise variety and adherence

21. Circuit Training • Circuit Training Programs: • 10 to 15 stations • Designed to increase cardiorespiratory endurance, muscular strength, and muscular endurance • Circuit complete 2 to 3 times per exercise session • Fatigue muscle group(s) in the 30-sec per station • Short rest between stations • Good for those with time limitations • Super circuits = circuit program with cardio stations intermingled with weight stations

22. Core Stability • Improves functional capacity • Improves alignment of neck, spine, scapula, and pelvis during exercise or sports • Uses resistance training performed on unstable surfaces • Usually requires lighter load and slower velocity of movement due to uneven surface

23. Functional Stability • Improves joint stability, neuromuscular control, flexibility, and muscular fitness • Trains and develops muscles to increase ease, safety, and efficiency of ADL • System of exercise progressions for specific muscle groups that uses a six-step approach to increase difficulty and skill • Direct relationship between level of difficulty and core stability requirement (continued)

24. Functional Stability (continued) • Progressions develop strength and function of all, not just core, muscle groups. • As exercise difficulty progresses, greater strength, balance, core stability, and coordination are required. • Four types of exercises: • Spinal stabilization • Proprioception and balance • Resistance exercises • Flexibility exercises

25. Isokinetic Training • Combines the advantages of dynamic (full range of motion) and static (maximum force exerted) exercise; strength gains • Uses an accommodating resistance that matches force exerted • Reduces likelihood of muscle soreness—no eccentric component • Limited in ability to produce muscle hypertrophy—no eccentric component

26. Table 7.7

27. Developing Resistance Training Programs • Know the client’s goals, availability, and access to equipment. • Assess client; identify any additional specific target areas. • Review training principles; determine how each can be incorporated into the individualized program. • Follow standard guidelines and recommendations (see tables 7.2-7.5 in text). • Be mindful of precautions and specific guidelines when programming for older clients and children.

28. Developing Functional Training Programs • Follow the six-step approach: • Isolate and educate • Add resistance • Add functional training positions • Combine increased function and resistance • Exercise multiple muscle groups with increased resistance and core challenge • Add balance, increased function, speed, or rotation

29. Application of Training Programs • Specificity requires an exercise be specific to • the muscle group that is exercised, • the type of contraction, and • training intensity. (continued)

30. Application of Training Programs (continued) • Overload: Muscle group must be exercised at workloads that are greater than normal. • For strength: ≥60% 1RM; faster gains at higher loads • For endurance: 30% 1RM ≤ load < 60% 1RM, but with reps to fatigue (continued)

31. Application of Training Programs (continued) • Progression: systematic, periodic, and gradual increase of the training volume, or total amount of work by manipulating • resistance or load, • reps (number or velocity), • sets, • number of exercises, and • rest periods. (continued)

32. Application of Training Programs (continued) • Initial values: The client with the lowest starting value (strength, endurance, power) will show greatest improvement. • Diminishing returns: As the client gets closer to the goal, the fewer and smaller the improvements will be. • Individuality: No two clients will respond to the same exercises the same way. • Reversibility: Injury or discontinuation will result in loss of previous gains.

33. Resistance Training for Children • Resistance training is safe and beneficial for youth. • Closely follow special precautions and recommended guidelines; initially focus on technique. • Keep intensity less than 80% 1RM. • A high rep, moderate intensity program is more effective than low rep, high intensity program for improving strength and endurance. • At this age gains in strength are due to neuromuscular factors, not hypertrophy. • Increases in bone density during childhood confer many benefits in adult years.

34. Resistance Training for Older Adults • Closely follow special precautions and recommended guidelines. • Resistance training is safe and beneficial for seniors. • Primary goal is to develop sufficient muscular fitness to allow safe, independent performance of ADLs. • Prescribe ≥1 set of 10 to 15 reps for 8 to 10 different exercises each workout. • Set intensity in RPE range (on 10-point scale) of 5-6 for moderate or 7-8 for vigorous workout. • Initially, keep loads light and focus on technique!

35. Effects and Benefits of Resistance Training Programs • Morphological adaptations: • Muscle hypertrophy through increased cross-sectional area • Improvements in ligamentous and tendinous integrity • Increased bone density and bone strength • Increased capillarization of muscle (continued)

36. Effects and Benefits of Resistance Training Programs (continued) • Neural adaptations: • Enhanced motor unit activation and recruitment (depends on training specificity) • Increased frequency of neurotransmitter release by motor neurons • Enhanced neural inhibition of antagonists (continued)

37. Effects and Benefits of Resistance Training Programs (continued) • Biochemical adaptations: • Enhanced anabolic and fat-burning profile • Reduction in mitochondrial density with muscle hypertrophy • Minimal alteration of phosphagenic energy stores (ATP/CP) • Minimal alteration in ATP-synthesizing enzyme activity (continued)

38. Effects and Benefits of Resistance Training Programs (continued) • Body composition adaptations: • Increased fat-free mass (inclusive of bone mineral) • Decreased fat mass • Decreased %BF

39. Muscle Soreness • Acute muscle soreness: immediate response to reduction of blood flow and local metabolic by-products in exercised muscle • Delayed-Onset of Muscle Soreness (DOMS): appears 24 to 48 hours after exercise • Muscle soreness decreases tension development and force production.

40. DOMS • Cause unknown but believed to be related to eccentric contractions • Several theories for DOMS • Major theories suggest that unaccustomed or eccentric exercise damages skeletal muscle cells and connective tissues, producing an acute inflammation.

41. Prevention and Treatment of Muscle Soreness • Many approaches and combinations thereof may prevent or lessen muscle soreness: • Nutrition • Pharmacology • Manual massage or icing • Mechanical manipulation of area (electrical vibration, ultrasound) • Exercise (single bout of low-volume, high-intensity eccentric exercise) • Slower or more conservative progression through program • Warm-up prior to exercise